You know that sensation, don’t you? The sound of your kids’ voices echoing in your ears, impending deadlines looming overhead, a mountain of laundry growing taller by the second.
Not only is your laundry reaching new heights, so is your level of stress.
Being a parent often feels like a whirlwind of chaos and never-ending to-do lists.
So, what if I shared with you a technique that can help alleviate your stress and maintain your equilibrium and composure? Deep breathing is a tool that diminishes feelings of anxiety and leaves you with a sense of control and tranquility.
By dedicating a few minutes to focusing on your breathing daily, you can slow down your heart rate, reduce blood pressure, and guide your mind and body into a state of relaxation.
Use the effects of deep breathing on the brain as your weapon for coping with the pressures of parenting.
How Deep Breathing Unleashes its Calming Powers
Again, when you engage in deep breathing your body transitions into “relax” mode.
Here’s how it works:
Deep breathing activates the system responsible for inducing calmness throughout your body. This results in a slower heart rate, decreased blood pressure, and a reduction in stress hormones, like cortisol.
Just take a moment to pause and sit comfortably. Give your eyes a rest. By focusing on your breathing, you can tap into your body’s natural calming system.
Have you ever noticed how taking slow deep breaths can instantly soothe your mind and body?
It’s fascinating how something simple as breathing can work wonders amidst confusion and mayhem. When you inhale deeply, your body absorbs oxygen which boosts your energy levels and enhances your brain’s functioning power.
When you slowly exhale through your mouth, you get rid of pent-up stress or anxiety while releasing carbon dioxide as well.
Deep breathing also helps shift your thoughts away from your worries. It’s a mindfulness exercise that allows you to embrace the moment versus getting lost in the worries of the day.
One easy deep breathing technique is belly breathing. Just find a place where you can sit – relaxed and focused. Tune out – shut your eyes. Place one hand on your belly. As you breathe in deeply, imagine filling your stomach with air ,like a balloon. As you exhale, feel the tension easing away.
Breathe in through the nose and exhale through the mouth.
Each time you find yourself overwhelmed, take a few minutes for yourself. Embrace the power of breathwork. Give your mind and body the gift of tranquility.
It almost seems poetic – a simple yet pleasant way to find solitude and contentment in your daily life.
Devote two to three minutes each day to this practice. You’ll notice an enhanced sense of well-being and improved concentration.
What’s great about belly breathing is that you can do it anytime and anywhere – whether you’re stuck in traffic, waiting in line, or are preparing the kids’ lunches for school.
4-7-8 Breathing
Another effortless exercise to try is called 4-7-8 breathing. Sit up straight and rest the tip of your tongue on the ridge behind your teeth. Keep it there throughout the sequence. Inhale through your nostrils for a count of 4 seconds, pause for 7 seconds, and then exhale through your mouth for 8 seconds while emitting a “whoosh” sound.
Repeat the 4-7-8 breathwork cycle three to four times each day. This specific breathing pattern helps activate the part of the body that is responsible for promoting relaxation and restoring balance. It effectively slows down your heart rate and alleviates feelings of stress or anxiety.
When you regularly practice deep breathing, it will become second nature to you. It’s a superpower method that is the ideal solution for those days when parenting becomes both stressful and challenging.
Taking a moment to focus on your breathing then can truly have an impact on both your children and your own sense of happiness.
Teaching Deep Breathing to Your Kids
Introducing breathing techniques to your children can also yield lifelong rewards. Doing so will help your children regulate their emotions and feelings, and therefore is a gift.
Lead by Example
Show your children how to place one hand on their chest and the other on their belly. Next, instruct them to inhale through their nose allowing their belly hand to rise along with the breath.
The exhalation should occur through the mouth causing the belly hand to lower. Initially aim for sessions lasting 30 to 60 seconds, and repeat the sessions a couple times throughout the day.
Your kids can use deep breathing to become calmer when taking tests or at bedtime so they can fall asleep more easily. Deep breathing can give them a sense of relief and can allay their fears about an imaginary monster hiding beneath the bed.
When you teach your kids deep breathing skills, do the breathwork together and add soothing music to the activity. You might also try visualization techniques. For example, when you inhale, you might envision inhaling the color blue. As you exhale, you might release the color, red, or give it a name, such as dragon’s breath.
When you teach your kids deep breathing skills early, you’ll also support them in leading a calmer and happier life.